Description
This White Bean and Kale Soup is a rustic, nourishing dish that proves healthy food can be incredibly comforting. Packed with tender cannellini beans, vibrant kale, and aromatic vegetables, it features a naturally creamy broth made by blending a portion of the beans. It’s naturally gluten-free, vegan-friendly, and perfect for meal prep as the flavors only get better with time.
Ingredients
2 tablespoons extra virgin olive oil
1 large yellow onion, diced
2 large carrots, peeled and chopped into rounds
2 stalks celery, diced
4 cloves garlic, minced
½ teaspoon red pepper flakes (optional, for a gentle heat)
1 teaspoon dried thyme (or 1 sprig fresh rosemary)
2 cans (15 oz each) cannellini beans (white kidney beans), drained and rinsed
4 cups vegetable broth (ensure gluten-free)
1 bunch Lacinato (Dino) kale or curly kale, stems removed and leaves chopped
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper to taste
Grated Parmesan cheese for serving (optional)
Instructions
1. Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Sauté for 6–8 minutes, stirring occasionally, until the vegetables soften and the onions are translucent.
2. Bloom Spices: Add the minced garlic, red pepper flakes, and dried thyme. Cook for 1 minute until fragrant. Do not let the garlic burn.
3. Simmer Base: Stir in the drained cannellini beans and the vegetable broth. Increase the heat to bring the soup to a boil, then reduce heat to low, cover, and simmer for 15 minutes to let the flavors meld.
4. Creamify (The Secret Step): Transfer about 1 cup of the soup (beans and broth) to a blender and blend until completely smooth. (Alternatively, use an immersion blender directly in the pot for just a few pulses). Pour the blended mixture back into the pot. This creates a rich, creamy texture without adding cream or flour.
5. Add Greens: Stir in the chopped kale. Simmer gently for 3–5 minutes, or until the kale is wilted and tender but still vibrant green.
6. Finish: Remove from heat. Stir in the fresh lemon juice—this acidity wakes up the earthy flavors. Season generously with salt and black pepper to taste.
7. Serve: Ladle into bowls and top with a dusting of Parmesan cheese (if using) and a slice of crusty gluten-free bread.
Notes
Kale Choice: Lacinato (Dino) kale is preferred for soups as it is more tender and less bitter than curly kale, but both work well.
Parmesan Rind: If you are not vegan, toss a leftover Parmesan cheese rind into the broth while it simmers for a massive umami boost. Discard before serving.
Storage: This soup keeps beautifully in the refrigerator for up to 5 days or freezes for up to 3 months.
Protein Boost: For extra heartiness, you can add cooked gluten-free sausage or diced pancetta at the beginning with the onions.
- Prep Time: 15
- Cook Time: 25
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean / Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 290
- Sugar: 4
- Sodium: 680
- Fat: 9
- Saturated Fat: 1
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 42
- Fiber: 11
- Protein: 12
- Cholesterol: 0
